Just a 7 mile run on Thursday along with some core work. Lifting this morning and a 20 min short run to rest up for a 5k in the morning. Also going to masters swim before in the morning for a really good warmup. This 5k will be the intial run before speed training begins on Monday. One of the guys we are going to be running with is Samkon Gado of the St Louis Rams among other former and current players. I am going to shoot for the Get to the Green 5k in March as a performance indicator as this will give me 6 sessions with these guys. Sub 20 minute 5k off the bike is a big goal this year.